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Pre-Backbending Conditioning


This program is the perfect addition to any back flexibility warm-up and will ensure you are setting your body up for success. A strong body is a key to safe flexibility training (it’s not all about stretching!), that is why this guide focuses on the main muscle groups that should be strong and active during back bending: back, core, shoulders, glutes, and hamstrings. If done correctly, this training will not only ensure that the correct muscles are active and ready to work during your back bending training, but it will also strengthen those muscles in order to achieve a happier, healthier backbend

Note: This plan does not include any back stretches, although you should find you are able to get deeper in your stretches more easily by using this program!


  • 12-exercise conditioning routine

  • Detailed instructional videos, photos, written cues, and reps for each exercise


  • 1 yoga block, foam is best, but cork will work as well

  • A 3-5 kilo (6-10 pound) weight

Pre-Backbending Conditioning
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